Build a Booty for Women 

 Superset number 1

Squats in Smith

• 3 sets of 12 repetitions, rest 30-45 seconds.

Walk on platform

• 3 sets of 10 repetitions on each leg, rest 30-45 seconds.

 Superset number 2

Lunges in Smith

• • 3 sets of 10 repetitions on each leg, rest 30-45 seconds.

Sitting up socks

• • • 3 sets of 20 repetitions, rest 30-45 seconds.

 Good & Bad Executing Exercises for Booty 

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TARGET MUSCLE: Hamstrings
–
3 Things to Avoid:
Partial Reps
Uncontrolled Reps
Head Up
–
3 Things to Include:
All the Way Down
Slow, Controlled Reps
Spine Aligned

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 Superset number 3

 Sumo squats

• 3 sets of 20 repetitions, rest 30-45 seconds.

 Lunges-reverse

• 3 sets of 12 repetitions, rest 30-45 seconds.

How Heavy Should The Glutes be Trained